There are levels within a health and fitness journey, and competing in bodybuilding is near the top.

By now you’ve probably been told that it’s a relatively smart idea to eat something after you lift weights. But the question is why? And what type of food? And how long after working out?

The great news is that dietary fibre can be found in an abundance of plant-based foods that have both low and high energy density per 100g. Therefore, regardless of daily caloric requirements, there are plenty of food options that can ensure fibre goals are met on the daily!

While recomping at a maintenance bodyweight is possible… it will eventually reach a point of diminishing returns. Here’s why!

Listed above are three examples of easy-to-prepare, high-protein breakfast ideas that satisfy several nutrition fundamentals, including —>

When it comes to A-listed supplements creatine is top of the list, being one of the most researched and evidence-based ergogenic aids on the market. However, for some people this white powder is still mysterious and questionable… as it often raises concerns of water retention, kidney health, dosing protocols and the like.

Bodybuilders spend months and years remaining hyper-focused on a specific goal, and will build up immense anticipation and excitement for show day. However, when they step off stage, it’s normal for heightened emotions to return to baseline and for competitors to feel slightly lost with no clear direction.

Did you know that in 2022 the Australian Bureau of Statistics recorded that 94% of Australian adults aren’t meeting their daily fruit and vegetable requirements? If you are among the few 6% that consistently enjoy your daily fruit and veg, nice work! However, what clearly needs addressing is those who aren’t meeting their daily requirements. Perhaps there are a few reasons for this including…

Going to the gym is fun, however very few people invest hours of their lives every week for months and years on end simply for the enjoyment factor. Rather, the large majority of people with health and fitness related goals are in the pursuit to BUILD MORE MUSCLE! Therefore, it can feel frustrating when someone feels they aren’t experiencing a return on investment for their time:muscle growth. There could be potentially a few reasons for this…

This is a highly competitive sport that relies on endless self-improvement. Therefore, as a competitor post-show, it’s imperative that you ask for constructive feedback and critique from judges, your coach, and trusted industry leaders who have your best interests at heart. Sometimes hearing the truth stings… but if you genuinely want to keep improving to be your best, you will take feedback on the chin and apply it.

The age-old question: what should I eat before a workout? Truth is, the answer to this question will never be clear-cut. However, for the vast majority of people, the two key factors that will influence what should be eaten prior to exercise are…

We all have that workout every now and then which just doesn’t meet our expectations. The weights feel unusually heavy, the pump is lagging, and you can’t quite conjure that mental drive to train hard. It could just be a one-off average session… or maybe you haven’t ticked a few nutritional boxes that could have improved your chances of a decent workout?

Protein math - we understand that seeing numbers and targets in the 100’s can initially seem daunting! However, we’re here to tell you that there’s no need to feel overwhelmed. In fact, consistently achieving a high daily protein intake should be achievable for anyone once it’s understood in quantities of food!

It is often recommended that you consume one handful of nuts and seeds per day to reap their wonderful health benefits, but the question is, how big is a handful? And how many calories does it contain?

The initiation of this cycle often stems from a place of innocence and good intentions. For example, an individual with weight loss goals doesn’t feel hungry in the morning and considers that eating without an appetite would be counterintuitive for their goals.

4 INGREDIENT CHOCOLATE PROTEIN CAKE! Swipe right to see how you can make yourself this delicious, high-protein cake in less than 10 minutes!

Building a significant amount of muscle mass requires not only years of consistent resistance training, however it also depends heavily on the intricacies of nutrition. Apart from total daily energy intake, this includes meal timing, protein intake, quality & distribution, as well as peri-workout carbohydrate consumption.

Listed above are twelve popular WPI products available for Australian consumers. Unbiasedly we have listed them to compare protein content and price per 30g serving. Brands are listed based on protein per 30g serve from highest to lowest.

The question of whether or not someone should consider supplementing with a multivitamin can be quite controversial. Most commonly the rationale for doing so is “just in case” an individual isn’t meeting all of their essential nutrient requirements through food. However, consuming multivitamins as an “insurance policy” has many caveats… and you may discover that they aren’t exactly the best provider (pardon the pun).

In comparison to a carb source such as white rice (74g C and 340cal per 100g raw), all vegetable varieties (that’s right, including potatoes!) are considered on the lower end for energy and macronutrient density. However, as this infographic infers, there is still a slight hierarchy as some vegetables are more energy dense than others.